Let’s face it. Lower back pain doesn’t discriminate and affects men and women across the UK equally. With back pain being one of the top reasons why people miss work and suffer injuries on the job, it can come as no surprise that 80% of adults state that they’ve experienced back pain at some point in their life. Although most back pain lasts a few days or weeks, what if we could avoid it all together?
Read our blog to learn what causes back pain and discover ways to prevent it. Our tips, paired with our back pain products, can help you move pain free!
Types of Lower Back Pain
According to the National Institute of Neurological Disorders and Stroke, there are three types of back pain: Short term, Subacute and Chronic. You’ll know if you have back pain because you’ll experience a soreness or stiffness in your back, which generally lasts for the following periods:
|Type of Back Pain||How Long It Lasts|
|Short Term Back Pain||A Few Days or Weeks|
|Subacute Back Pain||4-12 Weeks|
|Chronic Back Pain||12 or More Weeks|
It was found that around 20% of people who suffer from subacute back pain get chronic back pain within the year, which is why treatment and prevention are so crucial. Luckily, 75 to 90% of people who experience back pain see their symptoms improve after six weeks.
What Causes Lower Back Pain?
Back pain is hard to pin point because it can come from a variety of places. Muscle and tendon sprains are the most common cause of back pain due to overstretching and tearing ligaments. Tearing a tendon or ligament can cause back spasms, especially when lifting heavy items.
There can also be underlying causes that lead to lower back pain which should be considered by your GP when seeking treatment.
If you don’t have an underlying condition and still experience lower back pain, ask yourself the following questions:
- Are you between the age of 30 and 50? Most people first experience back pain at this age.
- Do you exercise a lot?
- Are you pregnant? Gaining weight during pregnancy can put pressure on your lower back.
- Do you need to lift heavy items at work?
- Do you have poor posture?
- Do you suffer from stress and anxiety?
- Do you have to carry a heavy rucksack around school or university? The National Institute of Neurological Disorders and Stroke recommends carrying a rucksack that doesn’t weigh more than 15 to 20% of your body weight.
How to Prevent Lower Back Pain?
There are plenty of ways to prevent back pain both with products and DIY methods. If you’re looking for a product to help ease your pain, shop our collection of Back Care Online products. We offer a host of products that relieve back pain at work, home and while driving. We even offer products to help with pregnancy pain!
If you’re more interested in DIY methods, here’s a list of top tips and tricks to help you avoid back pain all together.
- If you need to lift heavy items at work, lift from the knees. Ensure that your head stays down and is in line with your back to avoid pulling a muscle.
- Exercise for at least 30 minutes a day. Low-impact exercises such as swimming, walking or biking can help increase your muscle’s strength and flexibility. We also recommend stretching and incorporating yoga into your fitness routine to help you increase your posture and flexibility.
- Maintain good posture and avoid slouching when sitting or standing. Keep your shoulders back and place your desk at a comfortable height. Invest in an office chair with lumbar support and elevate your feet with a foot stool when possible.
- Make sure you get up and stretch at work. Walk around the office to relax your muscles and relieve any tension in your neck.
- Take vitamin supplements to promote bone growth, such as calcium, Vitamin D and phosphorus.
- Avoid smoking, as it decreases blood flow in your lower spine and increases your chance of osteoporosis.
- Sleep in the fetal position! This position relieves pressure by opening up the joints in your spine.
Back Care Online products are supplied to theNHS, the majority of which are manufactured here in the UK. Contact us when you need back pain products that are expertly crafted and proven to work today. We’re here to help!